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Tuesday, May 15, 2018

7 Surprisingly Easy Ways to Deal with Snoring


According to WebMD, forty-five percent of all adult’s snore on an occasional basis. If you are not in this group, you probably know someone who snores. Snoring occurs when air is unable to move freely in the body via the throat and nose. As a result, the tissues surrounding your nose and throat are forced to start vibrating. 

Individuals who snore often tend to have very many tissues in their nasal and throat cavities. There are instances where this is caused by wrong tongue positioning resulting in incessant snoring. You can, however, use the following methods to prevent this from happening:

1. Change Your Sleeping Position

You should try and avoid sleeping on your back. When you sleep straight on your back, your tongue’s base and soft palate are forced to collapse to the back of the throat. The collapse causes vibrations to occur during your sleep, resulting in snoring. You should always sleep on your right or left side.

2. Institute a No Sedatives, Smoking, and Alcohol Policy

People who snore should not take sedatives or consume alcohol and cigarettes. Smoking and alcohol consumption have been seen to reduce your throat muscle’s resting tone. If you regularly snore, you should not drink before sleeping as this will only increase your snoring. Smoking causes your nasal and chest cavities to become congested causing you to snore.

3. Maintain Cleanliness

There is a need to ensure that your bed sheets are cleaned as often as possible. The same should also apply to your room and pillow covers. Keeping your room and bedding clean will eliminate any allergens that may be present. Allergens such as dust mites that may have accumulated in your pillows may aggravate this issue and cause you to snore even more loudly.

4. Get a Good Mattress and Elevate Your Pillow Position

Your mattress can affect your quality of sleep - check out SleepingCulture.com to find out best mattresses. A good mattress should not be too firm, and neither should it be too soft. A mattress that is too firm will be uncomfortable, and will cause you to shift every once in a while, leading to restless, which may in turn lead to a poor sleeping position.

Your pillow positioning will also determine whether you will snore or not. The pillow needs to remain at a high position to ensure that your head is elevated. When the head is elevated, you will be able to breathe more easily. When you combine a good mattress, and proper pillow positioning, you are bound to notice a reduction in your snoring frequency.

5. Lose the Extra Weight

Obesity is another reason why many people snore at night. You need to reduce the extra weight if you are to do away with the snores. But this is not to mean that slim people do not snore, they also snore. The problem with obesity is that some people normally gain weight around their necks. The extra weight or fat then squeezes the internal diameter around their necks. When squeezed, the diameter will normally collapse when this person is sleeping, resulting in snoring.

6. Ensure You Are Properly Hydrated

You need to take as much water as you can during the day. It is essential to make sure that your body never becomes dehydrated. Although all people are different, each person needs to consume a certain amount of water to ensure that their bodies are properly hydrated. Dehydration normally causes the secretions from the soft palate and the nose to thicken. When they become thick, congestion is likely to ensue; this will then cause you to snore.

7. Humidification

Lack of moisture and the presence of dry air in a room are two factors that can aggravate snoring. It is the reason why it is recommended that you open your windows every once in a while to let in some fresh air. Each room in the house needs to be properly ventilated to allow in fresh, clean air.

Inhaling dry air will lead to dryness in your nasal membrane as well as in your throat cavity. Additionally, it may also cause congestion to occur in your chest. When these happen, air movement in your body will be restricted, and vibrations will start to take place. The vibrations will in turn cause you to snore. Habitual snorers are advised to purchase humidifiers and place them in their rooms.

A comfortable bed is equipped with an elevated pillow and a mattress with acceptable firmness is a key to reducing snoring. If you are a regular snorer, confirm whether you need to acquire another mattress, or whether you have an underlying medical condition.

Surprising Ways To Improve Your Muscle Gains


If you are hoping to gain muscle, and it doesn’t seem to be working as well as you would like, there can be number of things which are the problem. In general it is one of a few basic things which you might need to change, and you have probably already looked into those if you are reading this. Things like increasing your protein intake are obvious, but if you have considered those and taken those changes on board and still don’t see results, you might want to think about the following. Here are some of the more surprising things which you might want to consider to improve your muscle gains easily and quickly, and without fuss.


Become A Bodybuilder

You might well have been lifting weights and eating right, but the truth is that if you want to really gain muscle, then you need to think about becoming a bodybuilder in mind and spirit as well. The more that you inhabit the role of the bodybuilder in your life, the sooner you will see the kinds of changes that you are hoping for, so this is absolutely the way to make sure that you start making more and more gains in your muscle areas. It is as simple as ensuring you are wearing the right shoes and talking about bodybuilding in the right way and often. Check out space jam online to find the right shoes for yourself, so you can really start to get into the role that you need to get into - and make sure that you are thinking and acting like a bodybuilder as best as you can as well.

Visualize

It has been proven that if you visualize your muscles becoming bigger over time, then they actually do, so it is definitely a good idea to think about getting this right as well. The more you visualize, the sooner you will see the muscle gains you want, to start doing this at least once a day if you really want to make a difference. The truth is that this is actually one of the more surprising and most powerful ways of improving your muscle gains, and yet it is extremely easy to do right. Visualizing is simple and easy, but incredibly powerful, even if you feel silly doing it at first.


Watch The Muscle

Similarly to visualization, you will find that you tend to gain more muscle faster if you also watch the muscle as you work out. Watching the muscle and getting into the gaining mindset as you exercise has been shown to help you increase the amount of muscle gain you can see, so this is worth considering as well. You might be surprised how much of a difference this makes, and ye it is so easy to do that you might as well. Watch your muscles as it grows, and it will actually grow all the more for it.

Monday, May 7, 2018

Key Ways To Prepare Your Mind Mentally For Body-Building Competitions


If you ever want to join a body-building competition, chances are you would have a good idea of how one happens - especially since these competitions differ quite a lot from races, marathons, and even pageants. Like with any competition, however, you may not be exactly immune to being nervous about your performance. If you’re in need of a few key ways to prepare your mind mentally for body-building competitions, here’s a quick guide for you:


For a bit of a scientific perspective, a study in Preventive Medicine Reports had participants from the University of Pennsylvania go through an 11-week fitness program where they participated in weightlifting, Pilates, yoga, spinning, and running classes. When segregated into groups of working out alone and with groups, it's been found that participants under a competitive banner were 90-percent likelier to attend their classes, and having an active participant can boost activity because these participants are the "ones to beat." In short, it's all about manipulating the environment to your advantage. So what are key ways to prepare your mind mentally for body-building competitions, given this research in competitiveness?

       Stick to the objective, and make sure your follow the rules.
    Not everyone joins competitions to win sometimes, others just love the experience, or they love making connections, or they just love body-building. Before joining a body-building competition, remember what your goal is and if you're willing to sacrifice time and effort to achieve that goal.

       Get your research game on, and research on everything you need.
     If you're going to participate in a body-building competition, always remember that research is also an extremely powerful asset. The more you know about the competition, its rules, and especially your body, the likelier you'll be able to form a plan that fits your needs when it comes to the competition. This also helps put your mind at ease, as the more you get to know, the more grounded your mind becomes and you can finally focus towards actually meeting something tangible.

       Practice and consistency is key.
    Body-building competitions not only require you to achieve certain goals in a set period of time, they may require other tests of patience and looks that you have to fulfill. Remember to make sure you adjust the parameters of your workout according to these goals. Is your diet appropriate for the kind of challenge you're expected to do? Make sure you're prepared to experience new things, and you're prepared to do them consistently.

       Asking help can help you make that leap.
     If you’re unsure of anything about what you’re doing with the competition, don’t hesitate to ask around. When it comes to health, for instance, it’s best you first consult your physician before joining the competition. A dietician can also help determine the best diet for you to get the results you need. In the case of emotional and mental health, psychologists from groups such as Psychologist Southern Sydney can help you.

       Don't mind the others, mind your form.
    Remember, when it comes to body-building competitions, your form is a huge (no pun intended) part of your success. Even if you have the best body out there, if your form isn't adequate, you might lose the trust of the judges and the appeal of the audience. As such, don't mind how others do their form, and instead focus on what you've trained to do and making sure you execute what you've practiced.

       Smile genuinely, and genuinely have fun.
      A lot of performers may advise you to smile during a performance, as smiling can increase the energy levels of the area. In way, smiling can also increase your energy levels. Remember, however, don't smile because you need to, smile because you're having fun. While the maxim "You did your best" is cliche, if you do know you've worked hard before the competition, there's nothing to lose but recognition and bragging rights. Then again, if you do get to build a great body, your health and your vigor in the competition are rewards of their own. So enjoy, have fun, and make sure you know that even if you lose, you at least gave your competition the challenge they deserve.

       It's the journey, not the destination.
     While this quote is yet another cliche, remember that body-building competitions are also deep inside tests of personal development. How far are you willing to go to ensure not only you get a nice body, but you get a body according to a particular challenge that you get to showcase in front of a crowd? The parameters and rules can get overwhelming that other people may not even get the courage to take the risk, and yet you did. Turn that into a source of motivation.

The Bottomline: Competition Can Be Motivation

Sometimes the idea of a competition can be overwhelming and discouraging because you may not want to lose. This is normal, especially if you know you have expectations set out for yourself. Key ways to prepare your mind mentally for body-building competitions are as such made sure to help you find the inspiration and the courage to be yourself and be confident with the body you've grown. This of course isn't easy, but like with body-building, the mind may just need a bit of practice to get the hang of believing in your capabilities.

Janice Killey

Janice has a wealth of experience and training. She holds a Diploma of Education, Bachelor of Arts (Psychology), Master of Arts (Counselling), Diploma of Clinical Hypnotherapy (ASH) and is a Registered Psychologist at Psychologists Southern Sydney. She’s also a member of the Australian Psychological Society.

Monday, April 23, 2018

The Importance Of Physiotherapy When Body Building


You train, you're healthy, you're living out an active lifestyle. Maybe you train harder to excel in your sport or to live your life in the best way you possibly can. You want to achieve a more fit physique. You're on the road to self-improvement, and you want to be better than you are. You want to improve.

Even if you're taking bodybuilding seriously, there is still a risk that you will acquire injury during training. You don't want to tear muscles and tendons or incur permanent damage to yourself, do you? So what can you do about it?

It might come as a surprise, but one of the ways to guard yourself from injury is by using physiotherapy.

Physical Therapists Are Trained in Injury Prevention

You might be thinking you're not hurt, so there's no point to seeing a professional. Wrong. These days, prevention is better than any cure. If you're more aware of the movements that trigger an injury, and if you have someone to educate you better on the most effective strategies to lift weights and do resistance training with scientifically backed principles, you'll be much more safer and confident with your overall performance.

A physical therapist assesses your overall condition. They are trained to identify all potential problem, as well as the source of any injury and pain.

Physical Therapy is a Constantly Evolving Field

Physiotherapy is a profession that is continually evolving to suit our needs better. The scope of it can range from analysis of movement, determining potential injury and coming out with practical strategies to avoid it, improving overall posture, identifying strength and muscle imbalances.

It aims at improving overall performance and optimizing overall health.

Physical Therapists Correct Bad Movements to Prevent Pain and Injury

If movement is done incorrectly, we are at a higher risk of acquiring pain and even permanent injury. Therefore, it is crucial that just like the rest of your body, you take care of your musculoskeletal health. Regular check-ins are advised to monitor your musculoskeletal health continually. This is to ensure that you are performing at your peak. That way, you can move better, do routines better, in move a direction that you never thought you could.

Physiotherapy Works With all Aspects of Fitness

Most successful athletes out there have a team of professionals to ensure that they are at their maximum peak. Personal trainers, strength coaches, physical therapists, work together hand in hand as a team that communicates and collaborates with one another to ensure you are always at your best.

The Takeaway

Maintaining your overall musculoskeletal health is important, as is every aspect of your well-being and overall health. To prevent future injury from happening, carefully monitor your movements and work with a trained and experienced professional in the fitness field. It is crucial that you ensure that you have physiotherapy cover to have the health insurance coverage that you need if you incur a sporting injury in your training.



Jessica Wilson

Jessica is a professional health expert who works for some major health industry giants. She currently writes for Membersown and is dedicated to helping people learn more about health related topics along the journey. When she's not a health advocate, she enjoys some down time traveling or talking with family.


Monday, April 16, 2018

Key Tips for Preparing Yourself Mentally for Your Next Bodybuilding Session


Preparation is often the key to success, and it is no different when it comes to your bodybuilding sessions. Our minds are incredible. They can be trained and prepared mentally to achieve the desired result. No matter the reason for your physical activities and bodybuilding session, one thing is sure: they require strong commitment and determination.

Almost all goals people have in relation to their body rely on mental planning and preparation. Many have already started bodybuilding only to quit it at some point. Before starting, it is vital to prepare yourself not only physically but psychologically. Otherwise, you may find yourself exhausted and your determination hitting rock bottom. Many people say bodybuilding is 10 percent physical and 90 percent mental.

To help you prepare your mind for your next bodybuilding session, keep in mind these helpful tips.

  1. Set Personal Goals
Goals are as important as the process; goals help you keep your eyes on the right track. Early in the process, aim to set a goal that you must achieve by the time your session ends. When setting a goal, remember to keep it SMART: specific, measurable attainable, realistic, and time-bound. This way, you don’t just fulfill a goal for the sake of fulfilling something.

To give you added motivation, try to write your goals down somewhere visible. Seeing your goal will fuel your determination, and having a visible goal is an excellent way to remind yourself why you’re doing the bodybuilding session in the first place.

  1. Reward Yourself
Along with a goal, a reward should also be planned. A reward serves as motivational fuel that can impact the way you see the bodybuilding process. A lot can happen in our everyday life that can make you lose focus. Prevent this from happening by reminding yourself of your goal through a reward. It is natural for people to focus more on what they can gain, so take advantage of this tendency even in your bodybuilding session. Keep your positivity on fire by rewarding yourself for a job well done.

  1. Use Negative Reinforcement
Motivation plays a vital part in achieving your body goals. Aside from rewards, another source of motivation is to think about what you don’t want to become. For example, if you’ve already lost weight and gained muscles after being overweight in the past, it’s only natural that you don’t want to go back to your former state. Using negative reinforcement is also helpful in increasing the intensity of your workout.

  1. Think of Improving Yourself
To help prepare you mentally, think about the next session as a means to develop not only your physical body but also yourself as a person. Ethics equally applies to sports training, personal development, and lifestyle enhancement. Knowing that you’ll emerge as a better person while doing session after session will give you the energy to continue.

  1. Use Mental Imagery
Although it may be perceived as a funny concept in bodybuilding, mental imagery helps big time in preparing your mind for another session. Psychological imagery involves picturing an event that you want to take place. So before you lift that weight, picture in your mind some techniques you can incorporate to accomplish it.

Because our mind controls the way we act, no one can deny the significance of mental preparation in bodybuilding. Many people try to get in the process without proper psychological planning, only to fail and give up on building their muscles. It is very easy to get swayed by other things, so don’t make the mistake of starting another session without being prepared mentally, and call Endeavour Wellness for help.








Joel Curtis

Joel Curtis is a registered Psychologists with
Endeavour Wellness and has over 17 years of experience. Joel holds a Masters’ Degree in Psychology from Western Sydney University. Joel owns a number of private practices in Sydney and provides expert content for several national TV and Radio programmes.